Log - Sat., 1/30/10

Workout:

5/3/1 - Cycle 1, Days 11 & 12

power clean, 155 - 3x3
squat - 5/3/1
 - 175x5
 - 200x3
 - 220x6 (264)
bench - 5/3/1
 - 180x5
 - 205x3
 - 230x5 (268)
row, 165 - 5x5

Comments:

Neither of my 5/3/1 lifts were cycle bests this workout, but they were close.  I'm please with this first cycle (next week is my deload week, which I will take), at least from a strength perspective.  My running suffered a great deal, but that was due more to rescheduling workouts to fit sudden, unexpected work travel.  I plan to get back on that this next cycle (aided, I suspect, by the upcoming deload week).  I'm pleased that if I take my calculated best efforts from this cycle, I have a 973-lb. total, and a 1139 lb. total for the "big four."

Log - Wed., 1/27/10

Workout:

5/3/1 - Cycle 1, Days 9 & 10

power clean, 150 - 3x3
deadlift - 5/3/1
 - 255x5
 - 290x3
 - 325x10! (433 - PR)
press - 5/3/1
 - 105x5
 - 120x3
 - 135x7! (166 - PR)
pullups, BW - 5x2

Comments:

One of the best days I have ever had in the gym.  That deadlift PR was, to me, huge.  Every rep after 6, I thought was my last.  My goal was 8, which would have been a PR.  Damn, that felt good!

Log - Sun., 1/24/10

Workout:

5/3/1 - Cycle 1, Days 7 & 8

power clean, 145 - 3x3
squat - 5/3/1
 - 165x3
 - 185x3
 - 210x6 (252)
bench - 5/3/1
 - 170x3
 - 195x3
 - 220x7 (271)

Comments:

I'm unhappy with the squat performance here.  I don't think I was entirely recovered from the deadlifts, though, and I stopped after 6 not because I didn't think I could get into and out of the hole again, but because I didn't think I could with good form.  In fact, I think that rep 6 ws questionable in that regard. 

On bench, I had one left in the tank, maybe more, but no spotter.  So, I played it safe.

I may have to do this paired program again this week, again due to business travel, but I hope not.  I don't like it nearly as much.

Log - Fri., 1/22/10

Workout:

5/3/1 Cycle 1, Days 1 & 2

power clean, 145 - 3x3
deadlift - 5/3/1
 - 240x3
 - 275x3
 - 310x9 (403)
press - 5/3/1
 - 100x3
 - 115x3
 - 130x7 (160)
pullups, BW - 5x2

Comments:

It felt good to get back into the gym after so long away (medical procedure, business travel, long work hours, etc.).  I had to combined days to use two workouts this week, and I may have to do the same next week.  We'll see.

Log - Sat., 1/16/10

Workout:

5/3/1 Cycle 1, Day 4

bench - 5/3/1
 - 160x5
 - 180x5
 - 205x10 (273)
row, 160 - 3x5
DB bench, 50s - 3x12
DB row, 40s - 3x12
tri pushdown drop sets
curl drop sets

Log - Wed., 1/13/10

Workout:

5/3/1 - Cycle 1, Day 3

power clean, 140 - 3x3
squat - 5/3/1
 - 150x5
 - 175x5
 - 200x10 (267)

I skipped everything else due to time constraints related to business travel.

Log - Tues., 1/12/10

Workout:

5/3/1 Cycle 1, Day 2

press - 5/3/1
 - 95x5
 - 105x5
 - 120x8 (152)
pullups, BW - 5x2
dips, BW - 3x8
chins, 140 - 3x13
DB triad, 5s - 3x13

Comment:

My press really feels weak lately, which is not a great feeling.  I hae no idea what that is about.

Log - Mon., 1/11/10

Workout:

5/3/1 - Cycle 1, Day 1

power clean, 140 - 3x3
deadlift - 5/3/1
 - 225x5
 - 255x5
 - 290x12 (calculated 1RM=406 - PR)
lunge, 30s 3x12

Comment:

I skipped the running tonight.  That was largely due to wanting to get back home - I had a late start, and need to get ready for tomorrow.  But it was also partly due to not enjoying being on the treadmill.  I need to get past that.

Log - Sat., 1/09/10

Weight: 224.6 lbs.

Moving in the right direction.

Workout:

5/3/1

press
 - 100x5
 - 115x5
 - 130x5
pullups, BW - 5x2
dips, BW - 3x7
chins, 140 - 3x12
shoulder triad, 5s - 3x12

Status

I am terribly frustrated.  I was very excited to start 5/3/1 this week, getting up early to hit the gym hard each day, eat right, etc....

And I'm sick.  Still.  I can't breathe, I can't sleep, I can barely speak (which might be a good sign that I'm getting close to the end, in my experience).

So, I've been to the gym once this week (which felt good).  I hope to be well enough to go tomorrow, where I'll do the press day of 5/3/1.  If I can go Saturday, as well, I'll do the squat day or just run, and then I'll restart 5/3/1 in full next week.  i figure the extra workouts beforehand can't hurt me.

Log - Wed., 1/6/09

Workout:

5/3/1

power clean, 140 - 3x3
deadlift, 5/3/1
 - 235x5
 - 270x5
 - 310x8 (calculated 1RM = 393)
BSS, 25s* - 3x12

* The 30s were taken.

Running:

Ran about 1.5 miles, walked the rest, for about 30 minutes (first episode of Curb Your Enthusiasm).  My cold influenced the running a bit, but I'm slowly getting the hang of the damn treadmill.  I still don't like it.

Log - Mon., 1/4/10

Comment:

I am so frustrated!  I did everything right - went to bed early, plenty of liquids, alarm set for 5:00 a.m. ... and then I came down with a horrible cold and barely got any sleep last night.  Needless to say, I got whatever sleep I could this morning.  I guess I'll start the program tomorrow (or possibly, but not likely, tonight).

Log - Sat., 1/2/10

Workout:

5/3/1

bench, RM test - 225x7
row, 155 - 3x5
DB bench, 50s - 3x12
DB row, 40s - 3x12
DB tri. ext., 3x12 - 15s, 20s, 25s
DB curl, 25s - 3x12

Comment:

All in all, a good week.  This is the only lift (bench) that wasn't a PR, but at 277 (per Wendler's formula), it's only 10 lbs. short.  I'll take it!

Log - Fri., 1/1/10

Weight:  228.8 lbs.

That's the heaviest I've measured in quite some time.  Not good, that.

Workout:

5/3/1

cleans, 135 - 3x3
squat (RM test), 185x16(!!!)
BSS, BW - 3x5

running:

1 mile running, about .5 walking. 

Comment:

That squat workout calculates out to a 284 lb. 1RM.  I have no idea how accurate that is at that rep range, but one way or another, that lift is proof that over the last few months, I've gotten much, much stronger.  So, what's changed?  I can identify four things:

1.  I'm more rested than I've been in quite some time.
2.  I've put on a little weight, but nothing significant.  It has not been through the best of eating, so I do not believe much of it has been muscle.
3.  I've spent the last two months doing unilateral leg work, albeit with not a ton of weight.
4.  I'm squatting in Vibrams.  (Like squats themselves, they cure cancer.)

I don't know which of those are contributing or not, but whatever it is, I'm excited about it.